Smith Machine squats
4 x 10 @ 40kg (incl. bar)

Leg Extension
12 x 25
12 x 30
12 x 35
10 x 40
10 x 45

Leg Curl
12 x 25
12 x 30
10 x 35

Goodmornings @ 20 kg bar
3 x 10

50 Walking Lunges

50 Step ups (25L/25R)

Triceps extensions
3 x 12

Bicep curls
3 x 10 (9&5 kg)

7 x 30 sec Hollow Holds

Work to Heavy DL - 385
Then:
5x2 DL @ 315
2 min rest between sets
Then:
5x1 DL @ 350
2 min rest between sets

Then,
100x Pull-up - as strict as possible
done as
20x5

Hollow Body Holds
7 x 30 sec

Rest Imported.

For 10mins, every minute on minute
3x dead lifts @ 90k

Then, for time
5 rounds of

5 snatch 50k
5 (3 pull-ups and dips)
200m run

30:03

5k run - lighter than usual, lower back tight from deadlifts yesterday

For time:

200 singles
5 rounds:
10 one arm dumbbell deadlift (20kg)
10 one arm dumbbell front squats (11kg)
10 one arm push press (11kg)
200 singles

Back squats:
10 x 35 - 8 x 40 - 6 x 45

Leg Extensions
12 x 25 - 12 x 35 - 10 x 40 - 10 x 45 - 10 x 50

Step-ups
50/50

Hollow holds
7 x 30 sec